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Training Log Archive: JonoBlack

In the 7 days ending Feb 14:

activity # timemileskm+m
  Running7 10:27:56 81.13(7:44) 130.57(4:49) 2348
  strength2 1:00:00
  Total7 11:27:56 81.13 130.57 2348

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MoTuWeThFrSaSu

Sunday Feb 14 #

Running 1:40:33 [3] 21.17 km (4:45 / km) +629m 4:08 / km

12km trail tempo/steady plus Wu/Cd.
Not too much of an effort but just wasn't keen on a slow long run today.
Felt fairly flat but understandable after a pretty hectic Friday of training.

Saturday Feb 13 #

strength 30:00 [3]

Upper body

Running 48:48 [2] 10.03 km (4:52 / km) +190m 4:27 / km

Chilled jog in the burbs. Feeling much better than expected tbh.

Friday Feb 12 #

Running 10:25 [2] 2.0 km (5:12 / km) +42m 4:42 / km

Running 14:57 [2] 2.95 km (5:04 / km) +60m 4:36 / km

Running 30:19 [4] 6.19 km (4:54 / km) +197m 4:14 / km

Hills with Shaff:
6 x (1min up, 1min jog down)
6 x (45sec up, 1min jog down)

Lekker workout. Felt pretty awful on the warm up and took a while to get into it, but starting feeling solid after a few reps.
First set pretty controlled, then pushing pretty hard and running nicely in the second set.

Running 46:36 [3] 11.05 km (4:13 / km) +71m 4:05 / km

Joining Dyl's 10km tempo for some filming. Landed up doing quite a bit of fast running (around 5km total at 3:20/km) so a pretty solid effort after the hills this morning!

Thursday Feb 11 #

Running 26:01 [2] 5.33 km (4:53 / km) +49m 4:40 / km

Jog to wynberg field for drills and strides and a few 30m max sprints. Felt great on the strides and sprints.

Running 47:18 [2] 9.99 km (4:44 / km) +191m 4:19 / km

Easy cruise in bishopscourt

Wednesday Feb 10 #

Running 1:17:57 [2] 15.04 km (5:11 / km) +218m 4:50 / km

Recovery in the vineyards from home. Super chilled.

Running 1:23:26 [2] 15.31 km (5:27 / km) +405m 4:49 / km

Trail and tar loop with dyl - to cecelia, and then a contour loop back to newlands and home. Really nice route for a mix of everything and a solid day of easy running all round.

Tuesday Feb 9 #

Running 5:12 [2] 1.0 km (5:11 / km) +2m 5:08 / km

Running 16:26 [2] 3.59 km (4:35 / km) +9m 4:32 / km

Running 22:50 [4] 6.62 km (3:27 / km)

8 x 750m road loop with Dyl (90sec).

Quite a few tight turns which make you work a bit extra, and some wind on the last straight. Legs felt good but breathing and stomach were pretty shitty all day.

Not a great sesh but still quite decent. Also a bit mentally distracted.

Splits:
2:23, 22, 20, 16, 18, 15, 12, 12

Monday Feb 8 #

strength 30:00 [2]

Glutes with Dyl

Running 38:02 [2] 8.03 km (4:44 / km) +89m 4:29 / km

Recovery jog to alphen and back

Running 59:06 [2] 12.27 km (4:49 / km) +196m 4:28 / km

Easy with Dyl on the top gate and alphen loop. Feeling good

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